Sparkling water is one of those ‘rare’ options on the drinks menu that few people consume in our environment, but little by little it is gaining popularity. prominence in the dietary field. All thanks to a recent scientific publication that pointed to its benefits in order to lose weight with its consumption, although there is quite a bit of fine print under this premise.
The study. The epicenter of this new wave of enthusiasm is placed in a study published in BMJ Nutrition where a fascinating hypothesis is raised: carbon dioxide dissolved in water could increase the glycolysis in the organism. A process that basically does is ‘break’ the sugar we have in our cells to obtain energy. In this way, we would be reducing one of the components that gives rise to the ‘hated’ fat that we want to avoid.
As? Drinking sparkling water and having this happen is not something very ‘normal’ a priori. Science suggests that, when consuming carbonated water, the CO₂ that gives rise to those bubbles that we see on its surface passes into the bloodstream, where it could stimulate our red blood cells so that they use more glucose and therefore, it does not accumulate as fat.
On paper, it sounds like music to the ears of anyone looking to lose weight: drinking water to burn off sugar.
There is small print. The study itself is a brief report and the scientific community she has been quick to qualify it: Even if the mechanism exists, the isolated effect is too small to produce “miraculous” weight loss just by drinking water. In this way, we are not facing a great ‘fat burner’, but rather a metabolic curiosity that will hardly be noticed on the scale if it is not accompanied by other changes.
The real trick. If sparkling water doesn’t magically “burn” calories, why do many nutritionists insist that it helps with weight control? The answer lies not in metabolism, but in fluid mechanics and satiety.
This is not something new, but studies from 2008 already showed that carbonated drinks had a direct impact on the stomach. The first effect focuses on the distention of the stomach, since the gas takes up volume. Thus, when drinking sparkling water, there is greater distension of the ‘upper’ part of the stomach compared to normal water. This makes we get full faster and we don’t want to continue eating.
There is more. But beyond filling us up faster, this distension sends satiety signals to the brain through the vagus nerve. That is why the bubbles “trick” the stomach, making it believe that it is fuller than it really is. In this way, the brain interprets that it is full and inhibits our desire to continue eating. thanks to chemical inhibition.
Japanese investigations on oral stimulation with CO₂ suggest that this feeling of fullness can reduce subsequent food intake, although the effect is modest and short-term.
The substitution factor. The strongest argument for sparkling water has nothing to do with CO₂ or gastric motility, but rather behavior. This is precisely what I was aiming for. a meta-analysis by McGlynn which reviewed what happens when we replace sugary drinks with calorie-free options.
The results in this case are quite clear: replacing cola or packaged juice with water (with or without carbonation) reduces weight, BMI and body fat. And this is where sparkling water shines as a replacement tool, since for many people accustomed to the sensory “aggressiveness” of a carbonated soft drink, flat water is boring.
And its impact. Sparkling water offers that oral stimulation, with the beloved sting of bubbles, without the “toll” of empty calories. If carbonated water helps you quit sugary sodas, that is the relevant clinical impact, not the fact that carbonated water speeds up the burning of sugars we have previously consumed.
It’s not for everyone. Although hydration guides indicate that sparkling water hydrates exactly the same as regular water, it is not for everyone. That same mechanism that helps satiety (gastric distension) is the number one enemy for certain clinical profiles, such as for those who have gastroesophageal reflux or irritable bowel syndrome. Here, increasing the pressure of the digestive system can aggravate these diseases.
Images | Anja Michal Jarmoluk
In Xataka | The myth of “two liters of water a day” collapses: a mistake from 1945 that science is now trying to correct
GIPHY App Key not set. Please check settings